How much protein do I need?

For muscle growth: 1.6–2.2 grams of protein per kilogram of body weight. Lose weight: 1.2–1.6g per kg to protect muscle.

What is the best macro split?

It depends on your goal. A general place to start is 30% protein, 40% carbs, 30% fat. Then change it according to the results.

Shirye-shiryen abinci

Macro Calculator

Yi lissafin furotin, carbohydrate da yawan mai don dacewa da burin ku

Medically Reviewed:

Dr. Priya Sammani, MBBS, PG Dip. FM

Updated on: April 2026

❓ Frequently Asked Questions (FAQ)

Nawa protein nake bukata?

Don haɓakar tsoka: 1.6-2.2 grams na furotin da kilogram na nauyin jiki. Rasa nauyi: 1.2-1.6g kowace kg don kare tsoka.

Menene mafi kyawun tsaga macro?

Ya dogara da burin ku. Gaba ɗaya wurin farawa shine furotin 30%, carbohydrates 40%, mai 30%. Sannan canza shi bisa ga sakamakon.

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Hukumar Lafiya ta Duniya (WHO) da ƙa'idodin kiwon lafiya na duniya da aka amince da su da daidaitattun daidaito.

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Medical Disclaimer: These calculators are provided for educational purposes only and are not a substitute for professional medical advice. Always consult a qualified physician regarding any health concerns..